Stability Ball Pike
A high plank with feet on a stability ball that lifts the hips into an inverted V with straight legs. It is an advanced anti-extension and trunk flexion exercise.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Hip Flexors
- Obliques
- Front Delts
- Serratus Anterior
- Sets
- 3
- Reps
- 6–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands under shoulders and the tops of your feet or toes on a stability ball.
Brace your abs and hold a straight line from head to heels.
Keeping legs straight, lift your hips toward the ceiling as the ball rolls toward your hands.
Pause with hips stacked high over your shoulders.
Lower your hips slowly back to the plank without letting them sag.
Breathing: Exhale as you pike up, inhale as you lower.
Coaching tips
Legs straight
Hips up to the ceiling
Push the floor away
Common mistakes
Bending the knees
Collapsing through the shoulders
Dropping into a sagging plank on the return
Safety notes
Keep the ball centred and use a clear space around you in case it rolls away.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.